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W.O.D.
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09/29/2022 Thursday’s Workout
WARMUP EMOM x 8 MINUTESMIN 1 – :45 Bike @ Mod PaceMIN 2 – 5/5 SA Ring Row + Max Scap Pull-UpMIN 3 – 10 Step-Ups+ Max GroinersMIN 4 –… Continue reading
/ W.O.D.
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9/28/2022 Wednesday’s Workout
WARMUP EMOM x 7 MINUTESMIN 1 – 30 sec Row + Max Tuck HoldMIN 2 – 12 Slow Scap Push-Ups + 12 Alt. Shoulder TapsMIN 3 – 30 sec Row… Continue reading
/ W.O.D.
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09/27/2022 Tuesday’s Workout
WARMUP ON A 5:00 CLOCK…2-3 ROUNDS5 Slow Scap Pull-Ups6 Alt. Groiners7 Cat Cows8 Empty Barbell RDL Then New 5:00 Clock… AMRAP x 5 MINUTES5 Kip Swings6 Ring Rows7 Empty Barbell… Continue reading
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09/26/2022 Monday’s Workout
WARMUP AMRAP x 5 MINUTES8/6 Cal Row8 Alt. Reverse Lunges8 Wall Ball Strict Press*4 Sumo Stance Good Mornings *At 2:30 complete 8 Wall Ball Push Press -Into- 10 Alt. Slow… Continue reading
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09/25/2022 Sunday’s Workout
WARMUP GENERAL WARM-UP3 ROUNDS10 Alt. Step Ups→8 Alt Step Ups→6 Box Jumps*10 Straight Leg Sit-Ups→8 Bent Leg Sit-Ups→6 Butterfly Sit-Ups10 Scap Push-Ups→8 Push-Ups to Down Dog→6 Push-Ups *For your Step-Ups,… Continue reading
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09/24/2022 Saturday’s Workout
WARMUP 2 ROUNDS30 Mountain Climbers10 Sumo Good Morning (BB in Second Round)10 Scap Pull-Ups (10 Ring Rows in Second Round)10 Superman Raises Into… 1 ROUND10 Up-Downs10 Sumo Deadlift10 Small Kip… Continue reading
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09/23/2022 Friday’s Workout
WARMUP 3 ROUNDS1 min Bike or Row (increasing pace)8 BB Upright Rows20 Alt. BB Elbow Punches12 Alt. Piked Shoulder Taps*5 Inchworm + Push-up *Round 2 & 3 Switch to 2… Continue reading
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09/22/2022 Thursday’s Workout
WARMUP EMOM x 8 MINUTESMIN 1 – :45 Bar HangMIN 2 – :45 Samson LungesMIN 3 – :45 Alt. DB Seesaw RowMIN 4 – :45 Quad Heel Taps WORKOUT FOR… Continue reading
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09/21/2022 Wednesday’s Workout
WARMUP 3 ROUNDS30 Calf Raises → 50 Single Unders → 50 Double Unders*10 Scap Pull Ups → 10 Kip Swings → 10 Knees to Chest or TTB10 Push Presses W/… Continue reading
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09/20/2022 Tuesday’s Workout
WARMUP AMRAP x 6 MINUTES:30 Row @ Mod Pace4 Lunge + Lunge + Air Squat4 Up-Downs*4 V-Ups *Switch to Burpees @ 3:00. STRENGTH 8-6-6*Front Squat *Start Moderate and build to… Continue reading
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03/09/2025 Sunday Workout
WARM UP2 ROUNDS100M Jog8/8 Leg Swings Fwd + Back8/8 Leg Swings Side to Side10 Glute Bridge Raises10 Deadbugs10 Cossack Squats Into… 2 ROUNDS:30 Jump Rope10 KB Deadlifts8/8 Lateral Step Ups10… Continue reading
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